Hi, did you hear about sun gazing? I dont have much recepies but i think the raw organic food has most of sun energy in it. You can get vitamin D even through clouds. Maybe some minute more outside. If there is sun with no clouds then 5 or 10 min is enough, depends how light or dark your skin is.
Mushrooms grown outdoors have way more vitamin D than indoor mushrooms. Is sun gazing looking directly into the sun?
I am very pale and probably only need 15 minutes or less, but during winter periods there can be days or weeks with little or no direct sun action.